Planks are a very effective core workout that not only strengthens the abs, back and gluteal muscles, but also improves the stability and balance of the body. However, if the posture is not correct, not only will the effect be greatly reduced, but it may also cause unnecessary injury. Therefore, it is crucial to master the correct plank posture.
First, choose a flat surface, such as a floor or yoga mat, to ensure that you don't get hurt while doing the plank. Secondly, the body is in a straight line, with the head, shoulders, hips, and legs remaining in the same plane. Your elbows should be close to your sides while keeping your arms perpendicular to the ground. The toes should touch the ground gently, but do not grasp the ground with the toes to avoid unnecessary pressure on the lumbar spine.
When doing the plank, keep your breathing even and don't hold your breath. At the same time, pay attention to tightening the core muscles, especially the abdominal muscles and back muscles. If you feel discomfort or pain, you should stop immediately.
To ensure correctness, it is advisable to do proper warm-up exercises, such as jogging or jumping rope, before starting to do planks. In addition, beginners can start with a shorter support time and gradually increase the time to avoid excessive fatigue and injury.
In conclusion, the correct plank posture is the key to the effectiveness of the exercise. Only by mastering the correct posture can you give full play to the exercise effect of the plank and avoid unnecessary injuries. Therefore, when performing a plank, be sure to pay attention to the correctness of the posture and gradually increase the time and difficulty according to your physical condition and ability.